Prepare For Sleep - Guided Meditation

Welcome to this Prepare for Sleep Meditation, designed to send you off into a deep and relaxing sleep, free from the tensions in the body and worries of the mind.

With regular practice, this Prepare for Sleep Meditation can improve your sleep patterns and reduce insomnia, promoting a deeper sense of relaxation and improving the likelihood of you getting off to sleep with ease.

In this meditation, we use Progressive Muscle Relaxation, body scan and breath awareness to help send you off to a deep and relaxing sleep.

Background Music by Liborio Conti

Transcript

Hi and welcome to this prepare for sleep guided meditation. This is a quick session designed to send you off to sleep in a peaceful and relaxing way. So make sure that you are ready for sleep now. You've done all that you needed to do and you're ready to settle into the covers. Close your eyes and drift off into a deep and relaxing sleep and we'll start by relaxing the physical body as much as possible. So when you're ready now, Take a deep breath in and as you do tense all of the muscles in the left leg from the feet right up to the hip. And on the exhale relax and release all tension through the left leg. And repeat, Deep breath in, Tensing the muscles in the left leg and exhale relax and release all tension through the left leg. I'm now swapping to the right leg, Take a deep breath in, Tensing the muscles in the right leg, Squeezing them tight and relax and breathe out. Again, Breathing in, Tense the muscles of the right leg and breathe out, Relax deeply. And doing the same with the left arm now, Take a deep breath in, Tense all of the muscles in the left arm from the hand right up to the shoulder and exhale, Relax and let go. Inhale, Tensing the left arm, Exhale, Relax deeply. And now focusing on the right arm, Take a deep breath in, Tense the muscles of the right arm and exhale, Relax. Deep breath in, Tensing the muscles of the right arm and breathe out, Relax and letting go. And then we'll just do the same practice with the facial muscles, Take a deep breath in and then scrunch up the muscles of the face, Closing the eyes, Scrunching the nose, Pursing the lips, Clenching the teeth and exhale, Relax. And one more time, Deep breath in, Scrunch up the muscles of the face and then breathe out, Relax, Release and allow your body to sink deeply into the bed now, Heavy, Relaxed and letting go. And we'll now take a scan through the body, Take your attention right down to the feet and see if you can become aware of your toes, All of the toes, Both feet. Relax and let go and feel the awareness moving in to the arches of the feet and right the way into the heels, Feel that relaxed awareness flowing into the ankles and continuing into the lower legs, Through the calf muscles and the shins and eventually coming to the knee joints, Relaxing and letting go of any tension as you continue flowing, Flowing the awareness into the thighs, Relaxing, Letting go, Right the way up to the hip joints, Through the buttocks and up into the abdomen and lower back, Continue scanning up into the chest and the upper back, Relaxing the muscles as you come to them and coming all the way up and into the shoulders now, Aware of the shoulders and relaxing all tension and flowing your attention and awareness down into the upper arms, Through the biceps and the triceps, Down into the elbows, Relaxed awareness flowing into the forearms and all the way into the wrists, As you relax the palms and the back of the hands, Thumbs and all the fingers, Heavy, Relaxed and letting go and shifting attention to the neck now, Become aware of the neck and relax and let go, Noticing the chin and the jaw as you release tension here, Aware of the lips, The nose and feeling the eyes heavy, Sleepy, Feel the head resting in the pillow, The forehead relaxed, Right up to the crown at the top of the head, Deeply relaxed, Aware of the whole body, Sinking deeply into the bed and you can continue the state of connectedness and awareness of the whole body and just noticing the more attention you give to the body, The more deeply it relaxes, The heavier it feels and the closer you get to a deep and profound sleep, Allowing any thoughts from the day to drift away, Any thoughts for tomorrow fading away, As your body becomes more and more deeply relaxed, Your mind calms down and begin to notice how your breath slows down and begins relaxing you even more deeply, Continue observing the breath, The slow rhythmical breath that takes you down into sleep, Continue watching the breath, Every breath taking you deeper and more relaxed, It's okay to sleep now, Let go of the day and sleep, Feel the body so heavy now, The eyes so heavy and tired, A calm rhythmical breath leading you off to sleep, Sleep well

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Short and effective solution for a middle of the night waking